A beginner strength exercise done with a other that mainly works the chest, with help from the forearms, shoulders and triceps. Begin in a standing position. Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward.
Updated
Primary
Chest
Secondary
Forearms, Shoulders, Triceps
Equipment
Other
Level
beginner
Svend Press demonstration
Svend Press, starting positionSvend Press, finishing position
How to Perform
1Begin in a standing position.
2Press two lightweight plates together with your hands. Hold the plates together close to your chest to create an isometric contraction in your chest muscles. Your fingers should be pointed forward. This is your starting position.
3Squeeze the plates between your palms and extend your arms directly out in front of you in a controlled motion.
4Pause at the top of the motion, and then slowly return to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
